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Sourdough sandwich Calories
Sandwich made with sourdough bread, typically includes cheese, meat, vegetables
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Sourdough sandwich (150 g) has 330 calories. That works out to 220 calories per 100 g. It contains 48 g of carbs, 12.3 g of protein, 9.3 g of fat and 3.9 g of fiber. Its 15 µg of Selenium covers 27% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Sourdough sandwich Nutrition Facts
Selected: 1 piece (medium) · 150 g
330
KCAL / 150G
Carbs
48g
· 17% DV
Protein
12.3g
· 25% DV
Fat
9.3g
· 12% DV
Fiber
3.9g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 59% · Protein 15% · Fat 26%
Sourdough sandwich nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 330 kcal | |
| Total fat | 9.3 g | 12% |
| Saturated fat | 2.55 g | 13% |
| Trans fat | 0.03 g | |
| Sodium | 705 mg | 31% |
| Total carbohydrate | 48 g | 17% |
| Fiber | 3.9 g | 14% |
| Protein | 12.3 g | 25% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Sourdough sandwich?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 330 kcal |
| 1 serving (half) | 75 g | 165 kcal |
| 1 piece (mini) | 80 g | 176 kcal |
| 100 g | 100 g | 220 kcal |
| 1 piece (small) | 100 g | 220 kcal |
| 1 piece (large) | 220 g | 484 kcal |
| 1 piece (extra large) | 300 g | 660 kcal |
| 2 piece (double) | 300 g | 660 kcal |
Calculated from 220 calories per 100 g.
Frequently Asked Questions About Sourdough sandwich
What is a sourdough sandwich?
A sourdough sandwich is a sandwich made with sourdough bread, which gets its tangy flavor from a fermented starter. Fillings vary widely, from cheese and roasted vegetables to cooked meat, eggs, and salad greens.
What are the best fillings for a sourdough sandwich?
Cheese, roasted vegetables, eggs, leafy greens, and cooked meats all work well in a sourdough sandwich. The bread’s tangy flavor pairs especially well with sharp cheese, avocado, mustard, and savory fillings.
How do you make a sourdough sandwich?
Layer your chosen fillings between slices of sourdough bread. Put moist ingredients such as tomato in the middle, and keep wet sauces modest; cheese or leafy greens between the bread and juicy fillings can help prevent sogginess.
Can you toast or grill a sourdough sandwich?
Yes, sourdough sandwiches toast and grill well. Use moderately thick slices and avoid overfilling so the bread browns before the inside becomes too hot; cheese melts particularly well in a pan-grilled version.
Is a sourdough sandwich healthy?
A sourdough sandwich can be part of a balanced meal, especially when it contains vegetables and a filling such as eggs, beans, or lean meat. The overall balance depends more on the filling and sauces than on the bread’s tangy flavor.
How is a sourdough sandwich different from a regular sandwich?
The main difference is the bread: sourdough has a distinctive tang and often a chewier texture than bread made with commercial yeast. Those qualities change the sandwich’s flavor and bite, while its nutrition and richness depend on the fillings.
How do you stop a sourdough sandwich from getting soggy?
Drain wet ingredients and use only a thin layer of sauce in a sourdough sandwich. Placing cheese or greens between the bread and tomato or pickles creates a barrier, and adding juicy ingredients just before eating helps preserve the texture.
Can you make a sourdough sandwich ahead of time?
Yes, you can assemble a sourdough sandwich ahead and refrigerate it in a sealed container. For a fresher texture, pack juicy vegetables and sauces separately and add them shortly before eating.
Can you freeze a sourdough sandwich?
Yes, a sourdough sandwich can be frozen, but its texture may change after thawing, particularly if it contains salad greens, tomato, or mayonnaise. For better results, freeze a sandwich with cooked fillings and add fresh vegetables after reheating.
How should you store leftover sourdough sandwiches?
Store leftover sourdough sandwiches in a sealed container in the refrigerator and eat them within a few days. Sandwiches with meat, egg, or dairy fillings should not be left at room temperature for extended periods.
Sourdough sandwich Vitamins & Minerals
Vitamins
B3
3.15mg · 20% DV
B12
0.45µg · 19% DV
B1
0.2mg · 17% DV
Folate
48µg · 12% DV
Minerals
Sodium
705mg · 31% DV
Selenium
15µg · 27% DV
Manganese
0.57mg · 25% DV
Phosphorus
108mg · 15% DV
Potassium ⭐
165mg · 5% DV
Sourdough sandwich Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sourdough sandwich
To burn the 330 calories in 1 piece (medium) (150 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Sourdough sandwich?
A Sourdough sandwich is made by filling sourdough bread with ingredients such as cheese, meat and vegetables. The filling varies widely, while the bread’s slow fermentation gives it a gently tangy flavour and a pleasantly chewy texture.
It works as a portable lunch, a quick meal at home or a café order, and is often served toasted or with a simple salad. For readers in different parts of the world, the filling can be adapted to local favourites, from roasted vegetables to deli meats. The bread makes it a carbohydrate-forward choice; protein and fibre depend partly on what goes inside. Add plenty of vegetables and choose a modest amount of cheese or meat for a lighter balance.
How Nutritious Is Sourdough sandwich?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Sourdough sandwich Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Sourdough sandwich Contain Allergens?
Contains these allergens:
Which Diets Is Sourdough sandwich Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Sourdough sandwich Fat Profile
SATURATED
2.55g
MONOUNSATURATED
3.15g
POLYUNSATURATED
1.65g
Omega 6:3 ratio 13.1:1
Above the ideal 4:1 (13.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.